© 2019 CrossFit Spartanburg

April 25, 2017

MONDAY

PREP SESSION:
TOES-2-BAR

12:00
NOVICE = MOVEMENT INSTRUCTION WITH COACH
PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT
ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT

METCON:
2017 QUALIFIER WORKOUT #3

21-15-9
SHOULDER-2-OVERHEAD (135#/95#)
CHEST-2-BAR PULL UPS

MIDLINE/CORE:
SEAL SERIES PLANKS

4:00 TOTAL
:30 LOW PLANK
:30 HIGH PLANK
:15 OF THE FOLLOWING...
    LOW PLANK RIGHT ARM UP
    LOW PLANK RIGHT LEG UP
    LOW PLANK LEFT ARM UP
    LOW PLANK LEFT LEG UP
    HIGH PLAN...

April 11, 2017

MONDAY

PREP SESSION:
GLUTE ACTIVATION (DEADLIFTS AND KETTLEBELL SWINGS)
EXPLOSIVE JUMPING

METCON:
(COMPARE TO CFS WORKOUT "KIRBY - 216")
"KIRBY"

800M RUN

4 POWER CLEANS (155#/105#)
9 TOES-2-BAR
14 BOX JUMPS (24"/20")
X8

800M RUN

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March 23, 2017

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